Posts Tagged With: half marathon training

Base Training Week 5

Monday – Rest Day!!!

Actual – Thank goodness for this.  I was so worn out from last week.  I knew if I opened up Training Peaks and saw I workout today, I would have hide in the corner and cried.

Tuesday – Swim 2,600 yards and 30 min leg workout

Actual – Completed the swim, it felt strange having my legs tied up in a band – but I finally got the hang of it.  Leg workout was hard, especially the elevated leg thrusts.  I could only do 2-3 of those with one leg in the air, then I completed the rest of the set with both feet on the ground.

Wednesday – Run

Workout – 50 min hill work on a treadmill.  10 min warm up, 4×30 sec at 4% incline, 30 sec at 1% incline, 2 min at 5K pace, then 2 min walk for recovery – total of 3 times all the way through.

Actual – I hate running on a treadmill, but loved this workout.  You were busy the entire time, watching your heart rate, incline, etc.

Thursday – Track Run

Workout – 10 min warm up, 5 x 1K w/ 1 min walk recovery between, 10 min cool down.

Actual – Enjoyed the challenge of this workout.  1K times per mile: 9:06, 9:12, 9:11, 9:29, 9:25

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Friday – Trainer Bike Ride, Hip/Glutes workout

Workout – Total ride time was 30 min, with single leg pedaling drills

Actual – I lasted 40 sec each time on the one leg drills.  Coach said I would eventually build up to 1 minute per leg.  Ride distance 7.39 miles 14.8mph

Saturday – 10 mile run

Workout – 1.5 mile warm up, then 2 x each set 0.5 mile @ 9:43 w/ .25 mile @ 12:07, 0.5 mile @ 9:32 w/ .25 mile @ 12:07, 0.5 mile @ 9:21 w/ .25 mile @ 12:07, 0.5 mile @ 9:10 w/ .25 mile @ 12:07, 0.5 mile @ 8:55 w/ .25 mile @ 12:07, 1 mile cool down

Actual – GOOD GOSH!!!!!  I might could do this on a flat course (probably not though).  Only recorded the 0.5 mile times:  9:59, 9:47, 9:38, 9:36, 9:51, 10:22, 9:31, 11:22, 9:16, 11:14.  So I guess you can see where I just couldn’t go anymore.  So much lactic acid was in my legs I could hardly move them.  Next week, I will be putting tailwind back into my long runs to see if that makes a difference.

Sunday – Trainer Bike Ride

Workout – This had a lot of cadence work in it.  10 min warm up, pedal drills, then 45 min (9 rounds )of 2 min – 80-85 rpm, 1 min – 90-100 rpm. 1 min 85-90 rpm, 1 min recovery, then road until I hit the total time.

Actual – I did all of the above.  I’m spent for the week, that’s for sure. 24.15 miles and averaged 16.1mph

 

Looking forward to next week……Not looking forward to leaving work in the dark now.

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